How can you sleep better at night?
Most adults need at least 7 hours of sleep a night. To sleep better, go to bed and wake up at the same time every day, keep your bedroom dark, quiet and cool, avoid caffeine after midday and screens for an hour before bed, and stay active during the day. If poor sleep goes on for weeks, or you snore loudly and gasp, see a doctor.
How much sleep do adults need?
A consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults sleep 7 or more hours a night on a regular basis. Regularly sleeping less is linked to health risks such as high blood pressure, weight gain and mood problems.
Quality matters too. Eight hours of sleep that is frequently interrupted can still leave you tired during the day.
Which daily habits help you sleep better?
NHS and CDC guidance stresses a consistent routine. Some of the most effective steps:
- Go to bed and get up at the same time, including at weekends.
- Get morning daylight and stay active during the day.
- Avoid coffee, strong tea and energy drinks after midday.
- Do not eat a heavy or very spicy meal 2–3 hours before bed.
- Limit naps to 20–30 minutes, and not late in the afternoon.
How should you set up your bedroom for better sleep?
A dark, quiet and cool room makes it easier for your body to rest. Use thick curtains, a fan or air conditioning at a comfortable temperature, and move the TV or work out of the bedroom if you can.
Keep your phone away from the bed. Screen light and notifications keep the brain alert. If you need the phone as an alarm, turn on “Do Not Disturb”.
What should you do if you can't fall asleep after 20 minutes?
Do not lie there anxiously watching the clock. Get up, go to another dimly lit room and do something calm — read, pray or breathe slowly — until you feel sleepy, then go back to bed. This helps your brain link the bed with sleep, not worry.
If your mind keeps drifting to work or problems, write tomorrow's to-do list before bed. The guide on how to reduce stress can also help.
What does lack of sleep do to your body?
In the short term, too little sleep causes sleepiness, poor concentration, irritability and slower reactions — dangerous when driving. Over the long term, the CDC links chronic lack of sleep with type 2 diabetes, heart disease, obesity and depression.
If you are always tired even when you sleep enough, read why am I always tired.
Frequently asked questions
How many hours of sleep does an adult man need?
At least 7 hours a night for most adults, according to the sleep experts' consensus statement. Individual needs vary a little; a good sign is that you wake up refreshed and are not sleepy during the day.
Are naps good for you?
A short nap of about 20–30 minutes can be refreshing. Long naps or naps late in the afternoon can make it harder to sleep at night.
Is loud snoring dangerous?
Loud snoring, especially with pauses in breathing, gasping or heavy daytime sleepiness, can be a sign of sleep apnoea. It needs to be assessed by a doctor.
Can I take sleeping pills on my own?
Do not take sleeping medicines without advice from a doctor or pharmacist. Some can be habit-forming or cause drowsiness the next day, and they need to suit your health condition.
Sources
This article is general health information, not medical advice. See a doctor for diagnosis and treatment.
